Dead bugs are a great foundational core movement. It allows plenty of modification to meet your experience level. The external cues from the ground under your back and the ball create a great learning experience for proper abdominal bracing.

 

Equipment Needs

  • Fit ball

Muscle Groups Targeted

  • Abdominals (core)

Starting Position

  • Set up laying on your back. Extend all four limbs into the air and brace the ball between the legs and arms. Enough pressure should be applied to the ball that it does not fall away as you progress into the movement. Imagine, if someone were to come bump the ball, it would not roll away from you.

Movement

  • Maintaining even pressure on the fitball, extend one arm overhead, and one opposite leg down to a hover above the ground. Ensure to keep contact with the low back into the floor and breath steadily throughout the movement. Only extend your limbs to the point where you can control that position. If the back is continually lifting off the ground, modify the movement to a small range of motion or intensity.
  • Return the arm and leg back to the starting position and repeat the movement with the other arm and leg.

Recommended Sets and Reps

  • Perform three sets of 8-12 reps on each side.

Progressions

  • Decrease intensity by keeping the knees bent, and do not fully extend the legs as you progress through the movement. Decrease intensity further by removing the fitball and performing the movement with just bodyweight.
  • Increase intensity by squeezing the ball with more pressure between the limbs, and rather than extending opposite arm and leg, extend limbs on the same side for more stability work.

Check out the previous tip in this series Fit Ball Hamstring Curl

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by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist and Programmer with the MacEwan University Sport and Wellness fitness team.